What Training Have You Done Today?

[Mark E]

On water: 2 X 15 minutes (5' @22, 5' @ 26, 5' @22) + warm-up and cool-down pieces.

[Cyclingman1]

I'll likely need a knee replacement before I reach Medicare age (I think they'll make that 67 before I reach 65). I'll likely head to Europe (Poland or Belgium) to do that. You can get a new knee and a month's vacation over there for a fraction of what you pay here in the US!

Mike, I would think going overseas also has risks. I wouldn't even know where to start in finding a reputable overseas doctor, let alone being able to convey enough information about my condition to be sure we are on the same page. Re US health system: I will say that I've had a lot of frustration over the last ten months in my medical situation. There are so many delays built into the system and all of the doctors have been so vague about what is needed. Of course, they all do something without any real promises as to outcome. And then add in the insurance company element. Everything goes through them despite their remove from the situation. Don't know if I'll ever truly come out the other side of this mess.

BTW, been on the rower just a bit. Now I know how life long couch potatoes feel when they take up rowing.

[Gammmmo]

ERG1: 3mins easy + 1K@2:02 + 250m@1:37 + 1K@1:37.2 (NEW PB by 0.3s, DFF=132) + 3K@2:03 + 2mins easy
CORE: 20mins
ERG2: 3K@2:02 (got interrupted) so then did 5K@1:52.8 + 2mins easy

....tomorrow small erg session with some intervals at 1:35/1:36 sort of pace + WEIGHTS

[mdpfirrman]

@ Jim - great to hear you're at least back on the rower. First time in your life you've likely ever went easy at something!

55 minutes on the Air Dyne bike again today. It's boring but work. Back just feels slightly tight but not really painful now. I'm just being extra cautious now and not pushing too hard before I try hopping back on the rower. I'll likely work on the bike all this week still (going very easy overall - barely UT2 type stuff if even that hard) and then try a couple SS rows next week to test out the back before I am up any intensity/work at all.

[lancecampeau]

Tried a 5x1500m tonight... Goal for the session was to maintain 1:57.5 at a higher stroke rate and lower DF then what I'm normally used to (I would usually do this kind of piece at r20 to r25, DF 160+).

7500m / 29:22.6 / 1:57.5 / DF 125 / SR 28 / SPI 7.71/ 1503m resting pace



*For heavyweight rowers with a fair amount of body fat (like myself)... higher stroke rates burn more energy as you shift your extra body weight back and forth during the drive and recovery phases more frequently... this extra load quietly siphons energy away during long pieces... food for thought if you are looking to lose weight but it can also waste a lot of energy and cause fatigue to set it quickly.

[AnimalNige]

Yesterday off because of blood blister right under my middle finger where the erg handle "hooks" from slipping off a climbing hold.

Taped it down hard this morning and did a 10k at r20, maintaining 2:05. I've decided that low rating training and building the pace achievable at r20 will help me. I am not strong, I'm a skinny endurance man. Endurance comes easily to me, strength does not. I figure that if I can improve my watts per stroke at a low rate, and concentrate on the form and stroke length, then when I rate up, the improvement will be visible.

Also, 3x80 crunches with ankle weights, and one arm lock offs until failure on rings (with one band assistance)

[Mark E]

OTW session this morning. Sweet conditions for competitive pieces in 4+ boats: 5 X 5 minutes at 24-28 SPM. Boat set was shaky at best, but good power application and decent run.

I'll try for an afternoon erg and strength session, probably 30 minutes continuous 20-22 SPM at an easy pace, and 5 X 5 reps for 4-5 movements.

[Anth_F]

I've been rowing sessions, but too busy to update regular is all.

Anyway, 5k today! My stroke is certainly not as strong as it was this time last year. This pace was r21!! A good indication of how neglecting to row regularly on a weekly basis has impacted my stroke.



I'm still happy and enjoying my rowing though The enthusiasm for the erg has been boosted lately for sure

[Erik A]

Tonight's session
40 mins
10076m
1:59.1
26spm
Tough session tonight after waiting on the bike for 30 mins for my erg to come free.

[AnimalNige]

10k at r20 keeping at or just below 2:00. It really does become a struggle! Which shows that I'm working some neglected weakness since I can pull 1:51s at high rates.

It gets so hard that I'm grunting at each finish which probably annoys the neighbours at 7:30am!

Then 3x80 crunches and some bouldering. Fingers are still a bit sore and torn.

[Gammmmo]

It gets so hard that I'm grunting at each finish which probably annoys the neighbours at 7:30am!

Probably wondering what you're doing!

[Rod]

10k Time Trial

Time..................37:12.8
Pace..................1:51.6
SPM...................34
DF.....................109

A Seasons Best and Lightweight PB by 4.4 seconds so happy enough but trying very hard to get it under 37 minutes...so got to keep at it.

I set out to keep a faster early pace but just couldn't hold it, I'm hoping that the sharper work coming up will help with that though.

[Anth_F]

I'm grunting at each finish which probably annoys the neighbours at 7:30am!

Ha! The sound of the machine alone is enough to irk my neighbours. They now leave their house whenever i go on the rower

[Mark E]

10k Time Trial

Time..................37:12.8
Pace..................1:51.6
SPM...................34
DF.....................109

A Seasons Best and Lightweight PB by 4.4 seconds so happy enough but trying very hard to get it under 37 minutes...so got to keep at it.

I set out to keep a faster early pace but just couldn't hold it, I'm hoping that the sharper work coming up will help with that though.

That's an impressive time trial Rod -- great work!

You employ quite high ratings for your efforts. Does that mean sacrificing some stroke length? My impression is that erging is your focus more than on-water racing. Seems reasonable to adjust the stroke a bit for what gets the best result on the erg -- I remember shortening my stroke length a bit for erg tests when I was trying out for national team boats.

I'm working to get back to lightweight stats, and starting to prepare for some erg competitions this winter. I don't know if I'll be able to get anywhere close to the scores I used to see in my 20s but it's fun to try!

Regardless, your fitness and training focus are admirable. Keep hammering!

[AnimalNige]

10k Time Trial

Time..................37:12.8
Pace..................1:51.6
SPM...................34
DF.....................109

A Seasons Best and Lightweight PB by 4.4 seconds so happy enough but trying very hard to get it under 37 minutes...so got to keep at it.

I set out to keep a faster early pace but just couldn't hold it, I'm hoping that the sharper work coming up will help with that though.

Yeah! Never stop improving!